World Heart Day – September 28, 2012

Inside your body is a very hard working organ that for the majority of people, they don’t really give it a second thought. What do you know about the heart?

• An adult heart only weighs about 11 ounces or about the size of a fist.
• Your heart beats about 100,000 times in one day and about 35 million times in a year. During an average lifetime, the human heart will beat more than 2.5 billion times.
• The heart pumps about 1 million barrels of blood during an average lifetime—that's enough to fill more than 3 super tankers.
• A kitchen faucet would need to be turned on all the way for at least 45 years to equal the amount of blood pumped by the heart in an average lifetime.
• The “thump-thump” of a heartbeat is the sound made by the four valves of the heart closing as it pumps blood all around your body.
• A woman’s heart typically beats faster than a man’s. The heart of an average man beats approximately 70 times a minute, whereas the average woman has a heart rate of 78 beats per minute.

Random Facts

Heart health is so important to keep this vital organ working properly.  Unfortunately, in Canada, every 7 minutes, someone dies from heart disease or stroke. Heart disease and stroke are two of the three leading causes of death in Canada.

Cardiovascular diseases are defined as diseases and injuries of the cardiovascular system: the heart, the blood vessels of the heart and the system of blood vessels (veins and arteries) throughout the body and within the brain. Stroke is the result of a blood flow problem in the brain. It is considered a form of cardiovascular disease.

Nine in 10 Canadians (90%) have at least one risk factor for heart disease or stroke (smoking, alcohol, physical inactivity, obesity, high blood pressure, high blood cholesterol, diabetes).

Heart & Stroke Foundation

All of the above are risk factors that you can manage to keep your heart healthy.   Please take a look at some of our previous blogs for some great heart healthy suggestions.

The Leduc Beaumont Devon Primary Care Network offers a Heart Healthy class at our Leduc office. Heart Healthy is a two-hour class that addresses both hypertension and Dyslipidemia helping patients to understand the importance of managing both of these conditions.  Heart healthy food options are emphasized.  Patients learn how to read nutrition labels looking for sodium and fat content.  They learn how to minimize sodium and cholesterol intake and to make healthier food choices.

This class is accessed through referral from your LBD PCN family physician.

For more information, please call Christina Vesty, RN and LBD PCN Chronic Disease Management Coordinator at 780-986-6624.

Arthritis Awareness Month

September is Arthritis Awareness Month.

Hand with arthritis

Greek, meaning: arthro - joint and itis - inflammation 

Arthritis  is a form of joint disorder that involves inflammation of one or more joints.There are over 100 different forms of arthritis. To learn more about arthritis, please visit the Arthritis Society website.

For people with arthritis, regular exercise has may help decrease pain and increase flexibility,   Below are exercises as suggested by the Arthritis Society that can be done anywhere.

To view larger, click on the images:

Women In Business Conference - Today!

The Leduc Chamber of Commerce hosts the first annual Women in Business 

Conference 

September 19, 2012
11:00 am - 7:30 pm
Executive Royal Inn Leduc-Nisku

Inspiration for your business and life.
This conference includes six expert speakers in three workshops. 
Workshop topics include marketing, accounting and the Leduc Beaumont Devon Primary Care Networks' healthcare team will present a health workshop designed for today's business woman:

Keeping it Balanced – Priority 1 is YOU!
Life is hectic! Balancing work and home is difficult and time consuming; thinking of YOU is often pushed aside. This workshop will show you how to optimize what little time you have to ensure that nutrition, exercise and your well being is not reduced to the least of your priorities. These tips will save you time and keep you healthy, exactly what every business woman needs.

Introduction – Leduc Beaumont Devon Primary Care Network – Nandini Desai, LBD PCN Pharmacist

Beat the 2:00 pm Munchies: Understanding Your Food Cravings- Andrea Lewis, LBD PCN Registered Dietitian
1) Identify why we eat
2) 3 Types of Hunger

Movers and Shakers: Activity at Work – Corinne Cutler, LBD PCN Exercise Specialist
1) Making activity part of your everyday
2) Activity to do at your desk/office/during the workday - demo

Out, Damn Stress! OUT!  – Ledise Mason, LBD PCN Registered Nurse
1) Nurturing Ideas – what you can do today
2) Guided Imagery

To register, contact the Leduc Chamber of Commerce at:
info@leduc-chamber.com
Leduc Chamber of Commerce website

Back to School, Back to Work - Healthy Snacking

This post is part 3 of a 3 part series on back to back to school, back to work and healthy eating. 

Got the Munchies?

Snacking can be part of a healthy diet and is meant to help us for many different reasons.   Snacks ensure our bodies are getting the required nutrients and fuel from Canada’s Food Guide.  It is also used to help control our hunger and tie us over to the next meal.  Healthy snacking does take into account the foods we choose, the amount we choose and how often we are snacking.

1) Snacks should be made up of foods that are found on Canada’s Food Guide.  Most people are not meeting their daily dose of fruits and vegetables (7-10 servings a day).  Snacks are a great time to get them in!
2) Snacks can help prevent overeating at the next meal if done properly.  Eating 4-5 times a day (3 main meals plus 2 snacks) are part of a healthy diet.  Eating 3 or fewer or 6 or more times per day has been linked with increased obesity risk.  Remember snacks are not meant to full you up they are just to tie you over so you don’t overeat at the next meal. Being hungry is ok!  Grazing and snacking all day does not allow our body to experience hunger and fullness.
3) Aim for 2 snacks that are less than 150 calories for each. Read the label and pay attention to the calories!  An extra 100 calories a day could lead to a 10 pound weight gain in one year! Here are some examples of healthy snacks under 100 calories:

a. 1 whole fruit
b. ¾ cup (low fat yogurt)
c. 1 cup vegetables
d. 2 cups un-salted, un-buttered, air popped popcorn
e. 1/2 cup cottage cheese (to cut the salt in cottage cheese try a dry cottage cheese)
f. 4 melba toasts
g. ¼ cup granola

(These foods are approximately 100 calories.  Refer to the Nutrition Facts Table on the label for an accurate calorie amount)

4) Young kids often need snacks to help them get through the day.  Snacks for kids should also follow guidelines from Canada’s Food Guide.

a. Make sure to offer the snacks at least 2 hours before meals so your child will be hungry come meal time
b. Be a role model for your children by offering healthy snack choices
c. Turn off tv, phones and computer during snack time
d. Listen to your children when they say “I am full” or “no hungry”.  As a parent, it is your role to provide healthy snack but your child is responsible for how much they eat!

Why are we eating?

This is often a question that is missed when that morning, afternoon or evening craving comes around.  Most of the time we are not snacking out of “hunger , but using food as a way to comfort us and to change the way we are feeling in that moment ( boredom, stress, habit, tired, because someone else is doing it, peer pressure), therefore causing us to eat when we are not truly hungry.

Try to identify what is causing that craving and try to satisfy with it without food! Here are some suggestions to get through the moments of craving:

o Read a book
o Listen to music
o Get up and walk away from your desk
o Call a friend
o Go for a walk
o Avoid eating in front of computer, tv or while driving – a commercial or billboard about food might just cause you to become hungry
o Drink water with lemon
o Drink unsweetened herbal teas
o Brush your teeth after your meal or even when you are having a food craving

Does late night snacking cause weight gain?

Many people suggest not eating past 7, 8, or 9pm to help with weight loss.  Weight gain is not linked to the exact time you are eating but is more focused on the extra calories that are being added to the day.  This goes back to figuring out “why are we eating” and why that extra 100 calories a day might be something to reconsider!

The best way to determine how much you are eating and what food groups you need to focus on is by using a lifestyle journal.  Write down what you eat or even how you are feeling in that moment. This can really help you become aware of why you are eating!

If you nibble, scribble!
If you bite it, write it!

Resources:

How to Keep a Food Diary
Healthy Snacks for Adults
Smart Snacks for Children
Packing Healthy School Lunches and Snacks
Canada's Food Guide

Andrea Lewis is a Registered Dietitian at the Leduc Beaumont Devon Primary Care Network.

Women in Business Conference

The Leduc Chamber of Commerce hosts the first annual Women in Business Conference September 19, 2012
11:00 am - 7:30 pm
Executive Royal Inn Leduc-Nisku

Inspiration for your business and life.
This conference includes six expert speakers in three workshops. 
Workshop topics include marketing, accounting and the Leduc Beaumont Devon Primary Care Networks' healthcare team will present a health workshop designed for today's business woman:

Keeping it Balanced – Priority 1 is YOU!
Life is hectic! Balancing work and home is difficult and time consuming; thinking of YOU is often pushed aside. This workshop will show you how to optimize what little time you have to ensure that nutrition, exercise and your well being is not reduced to the least of your priorities. These tips will save you time and keep you healthy, exactly what every business woman needs.

Introduction – Leduc Beaumont Devon Primary Care Network – Nandini Desai, LBD PCN Pharmacist

Beat the 2:00 pm Munchies: Understanding Your Food Cravings- Andrea Lewis, LBD PCN Registered Dietitian
1) Identify why we eat
2) 3 Types of Hunger

Movers and Shakers: Activity at Work – Corinne Cutler, LBD PCN Exercise Specialist
1) Making activity part of your everyday
2) Activity to do at your desk/office/during the workday - demo

Out, Damn Stress! OUT!  – Ledise Mason, LBD PCN Registered Nurse
1) Nurturing Ideas – what you can do today
2) Guided Imagery

To register, contact the Leduc Chamber of Commerce at:
info@leduc-chamber.com
Leduc Chamber of Commerce website

Terry Fox Run

Terry Fox was born in Winnipeg, Manitoba in 1958, and raised in Port Coquitlam, British Columbia. Terry was only 18 years old when he was diagnosed with osteogenic sarcoma (bone cancer) and forced to have his right leg amputated 15 centimetres (six inches) above the knee. While in hospital, Terry was so overcome by the suffering of other cancer patients, many of them young children, that he decided to run across Canada to raise money for cancer research. 

He called the run Marathon of Hope. 

Terry started his run in St. John’s, Newfoundland on April 12, 1980. On September 1st, after 143 days and 5,373 kms, Terry was forced to stop running outside of Thunder Bay, Ontario when the cancer came back in his lungs. Terry passed away on June 28, 1981 at the age 22.

"Even if I don't finish, we need others to continue. It's got to keep going without me."



To date, over $600 million has been raised worldwide for cancer research in Terry's name through the annual Terry Fox Run, held across Canada and around the world.


To donate or learn more, please visit:

Terry Fox Foundation

The 32nd annual Terry Fox Run will be held Sunday, September 16, 2012 in communities across Canada. Local events include:     

Leduc 
Telford House 
Registration at 9:00 am
Race starts at 10:00 am

Beaumont
Four Seasons Park (behind the high school)
Registration at 10:30 am
Race starts at 11:00 am

Devon
Corner of River Drive & Rideau Street
Registration at 12:00p pm
Race starts at 1:00 pm

September 10th is National Suicide Prevention Day

Please join the Leduc Beaumont Devon PCN in supporting suicide prevention.  Together we can reduce the number of lives shaken by a needless and tragic death.

Suicide effects all walks of life but certain people are at higher risk. Some risk factors include:

- previous suicide attempt
- family history of suicidal behavior
- feelings of hopelessness or isolation
- mental health disorders
- substance abuse
- life stressors
- past abuse
- school or work problems
- contagion or imitation (the suicide of a friend or exposure to media reports of suicide)
- juvenile delinquency
- living in isolation
- sexual orientation – gay, lesbian and trans-gendered

Warning signs to look for:

- talking about suicide or a plan for suicide
- saying things like “I’m going to kill myself,” "I wish I were dead,”, "I shouldn’t have been born”,
- giving away favorite possessions or making a will
- being preoccupied with death.
- showing a loss of interest in pleasurable activities or things they once cared about.
- personality changes and mood changes.  With drawing from family and friends
- having trouble concentrating, or difficulties with work
- suddenly becoming cheerful after a period of depression (may be the person has already made the decision to escape their problems through suicide)

Centre for Suicide Prevention

If you suspect someone you care about is contemplating suicide, do not be afraid to ask them about it.  You will not be giving them new ideas.  Talk to them and ask how you can help.  Offer hope that help can be found, get involved, become available and show interest and support and support them in seeking out professional support.

If you suspect a friend or family member is at risk of suicide but are not really sure – tell someone about it.  Get help from family, friends, clergy, teachers, counselors, doctors, crisis lines or mental health services or hospital emergency rooms.

In Leduc you can call Leduc Mental Health at 780-986-2660 or the Support Network Crisis Line (24 hours) at 780-482- HELP (4357).

Ledise Mason
Registered Nurse
Leduc Beaumont Devon Primary Care Network

Back to School, Back to Work - Lunch

Beating the Brown Bag Lunch Blues

This post is part 2 of a 3 part series on back to back to school, back to work and healthy eating. 

Now with breakfast all figured out its time to address lunch!

Top Reasons People don’t eat lunch:

Time:

“I am too busy to make a lunch in the morning”
“I am too busy at work/school to eat lunch”
“I have to catch up on emails and work during lunch”

Making sure you take time to eat is very important for very similar reasons as why eating breakfast is important.  Eating lunch ensures we are meeting our nutritional needs from Canada’s food guide, provides our mind and body fuel for the rest of the day, helps with weight and other health conditions and allows us to be role models for our kids.

Other ways eating lunch is helpful: 

- If you job is stressful, sometimes taking the time to stop and eat can be a way to “take a break” and remove yourself from the situation.
- Often, with feelings of lack of time, comes eating in front of your desk/computer which can cause “mindless eating”.  We are distracted by other things and not focusing on what we are eating, how much we are eating and not in tune with what our stomach is telling us (full or not full).
- Lack of time also means scrambling to find something to eat, which can lead to eating out! Research has shown that eating out more than twice a week increased calories/pounds more than 30%

Time saver ideas:

- Pack your lunch the night before so its ready for you to take in the morning
- Involve the whole family in the lunch packing/planning process
- Clean and cut raw vegetables and pack them in small bags/containers to grab and go
- Have a lunch drawer with all packing needs (containers, bags, utensils, napkins, lunch bags)
- Have a drawer of non-perishable foods at work in case you are running late (canned fruit, cereal, crackers, high fibre canned soups, canned tuna or salmon)
- If there is a fridge at work, USE IT!!  Stock with yoghurt, fruit, vegetables, milk, cheese, or hard boiled eggs
- Packing your lunch in the long run saves you time and can save you money

Alternatives to the boring sandwich:

There are many other alternatives for lunch than the ordinary sandwich. Remember; aim to have at least 3 food groups present at lunch and always include a fruit or vegetable, milk and milk alternatives, meat and meat alternatives and grains:

- Add variety to your lunch
- Vary the bread choices (whole grain breads, tortillas, pitas, crackers)
- Hummus with pita or cut up vegetables
- Try a cereal
- Have a mega salad – start with greens, add bits of low fat cheese, vegetables, meat (tuna, egg, turkey or chicken), chick peas or your favourite toppings
- Leftovers
- Yogurt, fruit and granola
- Whole grain muffin, boiled egg , fruit and yogurt

I don’t have anywhere to store my lunch:

If you don’t have a fridge at work, that is not enough of a reason not to pack a lunch!

- Get an insulated lunch bags/containers
- Freeze water bottles or milk containers to keep food cold but also to have a drink as well
- Use ice packs
- Use your thermos (not just for coffee) try with hot soup, stews or chilies

Packing Healthy School Lunches
Brown Bag Lunches Everyone Will Like
Brown Bag Lunch Ideas
Food Safety Tips

Recipes to Try:

Refreshing Lentil Salad
Jerk Chicken Salad
Lunch Box Chili, Rice and Beans
Cheesy Chicken Crunchy Quesadillas
Jack's Special Veggie Bread